Core training with Bands is all about training the abs to become a deceleration of rotation, lateral flexion and extension

It has become very common knowledge that the role of the abdominals is to control movement of the spine, specifically in the lumbar spine.   It is not to move the spine but to decelerate the body’s center of gravity.   Controlling deceleration is needed when the arms and legs are moving and causing momentum through our center of gravity or as a result of ground reaction forces that occur as a result of landing after a jump.

Core training with bands is the perfect way to train the abominals to deceleration in all 3 planes of motion.   The abs are muscles anatomically positioned to function in a tri-plane fashion to create Anti-rotation, Anti-lateral flexion and Anti-extension.  In other words they help  prevent too much rotation, too much lateral flexion and too much extension.   They do not prevent total movement, just excessive movement that goes beyond normal range of motion at the spine.

The number one way the lumbar spine becomes injured is as result of poor deceleration.  Specifically, muscles simply do not respond fast enough to stop what is literally millimeters of movement .

 Core training with bands allows you to speed up momentum which in turn trains the neuromuscular system to activate quicker.  However, it is not really the abs that make the big difference but rather those small multifidus muscles that surround the spine react milli-seconds after the abdominal muscles react.     

Now by adding in a towel, you create a longer lever arm which allows you to do off center training which really cranks up the ab.  Anytime you place an asymmetrical load on the body in a standing or weight bearing position, you immediately get abdominal activation.    

The last thing to do is add in is weight shifting or stepping to bring in ground activation.  Fortunately all of this easily done with core  training with bands.

So in summary core training with bands while using a towel:

• Speeds up momentum
• Creates an asymmetrical load
• Increases the lever arm
• Allows you to train all planes of motion
• Allows you to quickly add in ground reaction forces

Considering the response I received with my last towel band post, I thought you would enjoy my anti-trunk workout core .

Getting BETTER with BANDS

Dave

PS… The band package to use for this type of training is a small, medium or large single band package.

Be Sociable, Share!

•